Down To Earth 🌎
Estimated read time: 3 minutes and 37 seconds
Heyo, everyone!
Okay, I’m going to be honest with you: I truly love writing this newsletter, and I’m constantly thinking about how I can provide more value to each and every one of you reading it. But, I kinda need your help...
Yup, I know, ugh, what could he possibly ask of me?
Well... I just want you to hit reply to this email, even before reading today’s section, and let me know what you’ve been thinking. Do you love waking up and reading what I write? Do you wish there was something else I added or changed? Or, honestly, do you think it’s just 🗑️?
Let's dive in:
- 🌈 The Myth of Eternal Happiness
- 🌾 How to Keep Your B1 Levels Strong
- ⏰ Timing Your Carbs Right
- 🧘♂️ Embrace Discomfort
🌈 The Myth of Eternal Happiness
Are you tired of chasing that elusive state called happiness? 🤔
Well, you’re not alone!
Research suggests that instead of aiming for that unattainable happiness ideal, we should focus on collecting little moments of joy throughout the day.
Here’s the scoop:
- Recognize the Joys 🎉: Happiness isn’t about being happy all the time. It’s about finding those nuggets of joy in everyday activities. Whether it’s savoring your morning coffee ☕ or basking in the sun during a stroll, appreciate those playful moments.
- Play Like a Kid 🌈: Remember when toddlers could turn a cardboard box into a spaceship? Reignite that playfulness. Set aside time to explore new hobbies, whether it’s painting, hiking, or just dancing like nobody’s watching! Get your inner child excited.
- Engage in Meaningful Relationships 👯♂️: Surround yourself with warm relationships. Sending a text or planning a coffee date with a friend can significantly boost your mood. Go ahead and initiate the connection—it’ll make your heart sing! 🎶
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🌾 How to Keep Your B1 Levels Strong
Hold onto your tater tots, folks! 🥔
Did you know that refined starches are the real MVPs when it comes to zapping your vitamins, specifically Vitamin B1 (thiamine)?
These sneaky culprits—like refined rice flour and maltodextrin—are consumed in massive quantities (think 300 pounds per year for the average person) and are far worse than sugar for nutrient depletion. 😲
Here’s the actionable scoop to take today:
1️⃣ Ditch refined starches or at least cut back! Swap them for whole grains or veggies to keep your B1 levels happy and healthy! 🌾🍠
2️⃣ Boost your intake of B1 with some tasty foods: pork, eggs, and sunflower seeds are all excellent choices! 🥚🌻
3️⃣ Consider trying benthotamine or allithiamine (garlic-derived goodness) if you think your levels might be low, but first—talk to your doc! 🧄💊
4️⃣ Snack smart by choosing magnesium-rich foods like leafy greens and almonds since magnesium helps B1 work its magic. 🥗
And remember: if you’re bloated, tired, or moody, those refined starches could be to blame!
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⏰ Timing Your Carbs Right
Insulin loves to crash the party when carbs are around, but it’s not a total carb ban—just some timing strategy! ⏰
Insulin spikes after carb consumption can interfere with a little friend of ours called FOXO3.
(FOXO3 is a gene that helps regulate cellular repair, stress responses, and metabolism, playing a key role in longevity and adapting to physical stressors.)
Here’s the game plan:
- After a workout or cold exposure (hello, ice baths 🧊!), hold off on those carbs for a couple of hours. Waiting will let FOXO3 do its job and help you adapt positively!
- If you’ve put your body through some stressors like cold exposure or hypoxic training, going low carb for a bit is fantastic! It activates those special DNA pathways. 🧬
- Remember the balance! Carbs can help with growth, but they may also send your FOXO3 on a little vacation when it gets all phosphorylated by insulin.🌴
So next time you plunge into an icy pool or hit the gym, save the post-workout rice for a bit. Your body will thank you later! 🙌
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🧘♂️ Embrace Discomfort
Do you know the power of the MIQ (Most Important Question) process? 🤔
It’s all about focusing on what truly matters!
At the end of your workday, ask yourself: “What’s the most crucial question I need to address tomorrow?”
This primes your brain for insights when you wake up, allowing your unconscious mind to work overnight. 📅✨
Next up, embrace discomfort! 🥶
Just like jumping into a cold plunge, lean into the hard stuff.
Whether it’s exercising, tackling difficult conversations, or diving headfirst into a challenging project, embracing discomfort helps cultivate resilience. 🚀
And let’s not forget interconnectedness! 🌐
Reflect on the themes that emerge in various areas of your life.
How does your struggle with procrastination in work mirror your relationships or hobbies? Recognizing these connections will help you draw valuable lessons from one area to another. 🎭
Finally, practice mindfulness! 🧘♂️ Create a daily ritual, like writing in a journal or meditating, to center yourself and reduce distractions. This prepares your mind for optimal focus and creativity when it’s time to work or learn. 📝🌱
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📖 The Four Agreements
I've been meaning to read The Four Agreements for about two years now, and honestly, once I started, it was one of those books where after each chapter, I thought, Well, duh—of course that makes sense! 🤦♂️
But then, I started noticing small shifts in my life just from being more aware of these four simple yet powerful agreements.
Instead of breezing through it, I found myself needing to pause, digest, and reflect on how I could actually apply these lessons to my life.
If you're on the fence about reading this book, I’d say go for it!
It simplifies four key principles that, IMO, if you truly focus on, could have a massive impact on your daily life. 🌱
🌀 Ryan's Weekly Obsessions
February 3rd-7th
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Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
www.bedownto.earth